Workout of the day
Here we go… the weekend! Get in once more though, as you need to get those glutes and boulders ready for the hot and sunny beach day that you may have at some point this year.
CrossFit Cardiff WoD
3 - 3 - 3 - 3
Strict press
3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3
Deadlift
Increase load each set
Over the hump and down the hill towards a less painful (although I doubt it) weekend of fitness and rugby. Fingers crossed!
You have a long and slow workout tomorrow. Get some shut eye, you're going to need it!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 30 minutes of:
100/80 Calorie assault bike
50 Wall balls (20/14lb)
1000m Run
50 Kettlebell swings (24/16kg)
Specialty
Work up to a heavy Bella Complex
Bella Complex:
1 Clean
1 Shoulder to overhead
1Front Squat
1 Shoulder to overhead
Just in time for your DOMs to kick in, the special feeling of knowing that you have safety in numbers.
Well, maybe not safety, but at least there are two of you…
CrossFit Cardiff Partner WoD
Starting a new round every 5 minutes for 25 minutes
100m Sprint
10 Overhead squats (70/50kg)
20 Toes to bar
100m Sprint
Split reps however, sprint together
What’s wrong with an absolute kicking on a Tuesday hey? Nothing that’s what!
CrossFit Cardiff WoD
Every 10 minutes for 3 rounds:
120 Double unders
15 Burpee box jump overs (24/20”)
25/20 Calorie row
Each round is for time
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Mixed grip pull ups
3 Ball ups
30s GHD hollow hold
Welcome to a new week you legends! One where Nicole seems to have a vendetta against you all. What did you do to her?
Tomorrow being a great example, starting off with a new age and absolutely savage benchmark. Good luck!😳
Penblwydd Hapus to my namesake. Rory Dafydd Watson, 4 years young today!
CrossFit Cardiff WoD
“ANDI”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg
I am saying nothing until I click save and publish on this post.
CrossFit Cardiff WoD
“Sandbag Elizabeth”
21 - 15 - 9
Sandbag to shoulder
Ring dips
Man I am so close, this is happening!
CrossFit Cardiff WoD
For max load:
9 Overhead squats
15 Front squats
21 Back squats
Rest as needed between sets.
Specialty
5 sets
1 Clean, 1 hang clean
5 sets
2 split jerks
Nothing but this sorry! My gate is being released any second and I want to finish the bastards!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 14 minutes of:
400m Run
12 Box jump overs (24/20”)
18 Chest to bar pull ups
Anyone else suffer with airport anxiety? You for some reason best known to yourself decide to leave at the very last second and spend the entire drive bitching about the amount of “melts” on the roads, driving like their are taking Ms Daisy to her first class seat in 7 hours time.
The reason why is because when you actually arrive at the airport, you genuinely have gangs of time and can write blog posts about your experience to entertain you lot for a second.
Sunday night airport travel means far fewer pissheads.
CrossFit Cardiff WoD
4 rounds. Each for time:
18/15 Calorie row
15 Deadlifts
10 Hang power cleans
5 Shoulder to overhead
Barbell load 60/40kg
rest 3 minutes between rounds
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 mixed grip pull ups
3 Ball ups
10 Weighted partial range of motion GHD sit up*
Huge congrats to Nicole (AKA Rolo) and James for kicking arse at the South West Regional event in Bristol. Clearly their success was entirely down to athletic prowess and not anything to do with shoddy judging! 😉
The cheeky fiver Nicole gave her judge prevented her from having to do handstand walks!
Tomorrow we go back in time with a proper old school chipper. All of you, as you are reading this put your right index finger on to your left elbow.
Everyone feels like a hero until you get to the last 4 movements!
CrossFit Cardiff WoD
“Filthy Fifty”
50 Box jumps (24/20)
50 Jumping pull ups
50 Kettlebell swings (16/12kg)
50 Walking lunges
50 Knees to elbow
50 Push press (20/15kg)
50 Back extensions
50 Wall balls (20/14lbs)
50 Burpees
50 Double unders
The end of the week is here, and if you didn’t vomit into the fan of the assault bike then you are likely still here to see the weekend. Fingers crossed that it is filled with sun, beer, motorbikes, cool dogs and workouts!
Enjoy!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Snatch (60/40kg)
15 Box jumps (24/20”)
200m Run
Okay ok, the time is now. You have patiently waited for this, I will not attempt to polish a turd but rather just give it to you both barrels. This unfortunately, is going to be pretty uncomfortable!
Good luck and no vomiting into my bike fans please!
CrossFit Cardiff WoD
For 5 rounds, within 2 minutes:
15/12 Calorie assault bike
30 Wall balls (20/14lbs)
Rest 3 minutes between rounds
Specialty
Snatch
Every 2 minutes for 18 minutes:
1 snatch, 1 hang snatch
3 Sets
8 snatch grip deadlifts
Mid-week and a chance for your lungs to get a little breather! And… they are going to need it. Thursday is judgement day. The day that I am personally a healthy bit afraid of. You are going to have a great time but, just relish in your day today; lifting heavy shit, slapping each others backside and drinking protein shakes!
The pain train is coming!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Split Jerk
Pinch, punch…
Now you might think that this is the workout this week that is going to make you vomit AAAALL over the gym… NOPE! You still have that magic to come!
This is long and slow, ish, endurance. You should still not be able to walk up or down the stairs afterwards though!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 30 mins of:
500m Row
30/25 Calorie assault bike
Partners start on alternative pieces of equipment and switch once both have been completed.
Specialty
Every 2 minutes for 12 minutes:
2 - 3 rope climbs
3 Sets
5/5 Mixed grip pull ups
5 Ball ups
30s GHD hollow hold
Man, the last day of July, meaning that before you know it we will be on the ‘bers! SHIT!
Before that though, you have some serious DOMs to rack up with a pretty funky benchmark girl!
Watch this machine Kari Pearce destroy everyone in this workout at the games. She achieved over 23 rounds!
Absolutely mental!
CrossFit Cardiff WoD
‘Mary’
Complete as many rounds and reps as possible within 20 mins of:
5 Handstand push ups
10 Pistol squats
15 Pull ups
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
CrossFit Cardiff WoD
“Manion”
7 Rounds for time of:
Run 400m
29 Back squats (60/40kg)
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
CrossFit Cardiff Partner WoD
“Horton”
With a partner, 9 Rounds for time:
9 Bar muscle ups
11 Clean and jerks (70/50kg)
50 Yard buddy carry
Specialty
Every 2 minutes for 18 minutes:
1 Snatch, 1 hang snatch
3 sets
8 Snatch grip deadlifts
You should be able to lift heavy under duress and high heart rate. If you can do that you can do anything!
Guess what that snatch is by the way, power or…
CrossFit Cardiff WoD
5 rounds, each for time and load:
20/18 Calorie row
1 Snatch
Rest 5 minutes between rounds
You legs will not appreciate this workout tomorrow but… they will like it better than Friday’s! 😳😬
CrossFit Cardiff WoD
3 Rounds for time:
20 Deadlift (80/60kg)
30 Wall balls (20/14lbs)
Specialty
Every 2 minutes for 12 minutes:
2 - 3 Rope climbs
3 Sets
5/5 mixed grip pull-ups
3 Ball ups
10 Weighted partial range of motion GHD sit up
Welcome to a new week, one where we are safe in the knowledge that you are able to by PB157 on amazon! What a great time to be alive.
This however, won’t make your lives any better, in the short term at least! Sorry not sorry…
CrossFit Cardiff WoD
5 Rounds, starting a new round every 5 minutes:
15/12 Calorie assault bike
10 Box facing burpee (24/20”)
Sprint 100m
